Alternate titles – “Well that hurt!” and “ Remember that one time when Lindsay passed out? Oh yeah, that was yesterday.”

**WARNING: This is a long post – hoping it will be a resource for people who have PF.**

I have an entire board on Pinterest named, “Gifts For Lindsay.” Hint to the hint.

As most of you know, I’ve been battling SEVERE pain in my left heel for two months now. Actually, the pain started immediately after my last 1/2 marathon back in mid-March, so that’s THREE months of pain. (I can ADD!) Some days have been bad, some days I have NO PAIN at all. I’ve just been chugging along and complaining a lot, but never really slowing down.

I haven’t really been listening to this injury. And that’s stupid.

My turning point came Monday after teaching Advanced Step. I felt GREAT while teaching – no pain whatsoever. (In fact, all last week, I had minimal pain.)

But when I got up to go to bed on Monday night, I could barely walk. All day Tuesday, I couldn’t put any pressure on that leg. I knew that I had to go see a doctor. After yesterday’s X-ray, we now know my pain is plantar fasciitis.

What Is Plantar Fasciitis (PF)? (all information from Web MD)

Plantar fasciitis occurs when the long, flat ligament on the bottom of the foot (plantar fascia) stretches irregularly and develops small tears that may cause the ligament to become inflamed. It causes heel pain, which can become long-lasting.

The most common symptom of plantar fasciitis is sharp or knifelike heel pain that usually occurs when a person gets up in the morning and takes the first few steps. The pain also may occur when the person stands up after sitting for a period of time. <-YES! Hurts so badly in the morning!

What causes PF?

Plantar fasciitis is the result of repeated stress on the foot that may be caused by normal aging or being overweight. Other causes of plantar fasciitis include:

Activities such as running and jumping, which increase weight and stress on the foot.

Foot conditions, such as having high arches, flat feet, or tight calf muscles or heel tendons, or walking with an inward twist or roll of the foot (pronation).

After talking to the orthopedist yesterday, the three things that helped contribute to MY PF were:

– Training for and running the 1/2 marathon in MINIMALIST SHOES. (<-interesting, right Heather?)

– Step Aerobics

– High arch and tight Achilles

Treatment Protocols for PF:

Home treatments:

REST

Ice packs – rolling your foot along frozen water bottles

Strengthening exercises/flexibility exercises

Orthotic devices

A doctor may recommend medication, splints, surgery, or physical therapy.

MY Treatment Approach Thus Far:

REST: Our Advanced Step Aerobics teacher had surgery last week and will be out for at least a month. I’ve been asked to sub for her four times a week. So REST isn’t an option right now.

Ice: I’ve been icing after each class and when I remember to do it during the day. Probably not often enough though.

Strengthening/Flexibility: I’ve been good at stretching out my left calf as often as I can! I’ve also been using the Power Plate at work and a slant board that a friend loaned me, two tools that help stretch out the calf muscle. Oh, and I’ve discovered that daily yoga helps SO SO much.

Orthotic Devices: A month ago, I went to Foot Rx in Asheville and bought a pair of GREAT insoles (can’t remember the name). They help with my high arch and have a permanent place in my Brooks right now. I also contacted Zensah and they’re sending me a compression ankle sleeve that might help!

After much debate, I chose to get a cortisone shot yesterday.

Since I need to be able to perform athletically right now, this option made the most sense.

A cortisone shot is not a fix. It simply masks the problem.

Once the teacher I’m subbing for comes back, I plan to take at least one week off of any formal exercise, and after that, I’ll probably have to be in the pool quite a bit. I’m ok with this – I NEED it. I’d rather fix this problem now then have a gimp foot in the future!

So the shot…

Here’s how yesterday went down:

Step 1: X-Ray

My orthopedist wanted an X-ray to be sure that my pain wasn’t from a BONE SPUR (calcium deposits in the heel).

No spur. Just cool looking bones.

Step 2: Wait for the doctor. Take pictures of legs. Sing songs in head. Sing songs out loud. Embarrass self when doctor walks in to Purple Rain.

Step 3: Find the spot.

Doc poked around with the needle to find the exact spot where the pain was radiating from. This part hurt pretty badly, but nothing like the shot itself.

Step 4: Clean the area.

Step 5: Numb the area.

Step 6: Get the Cortisone Shot.

Oh buddy, did this HURT. Not only is the needle HUGE, but it’s being applied into the core of the problem. Then, after the needle is in, a bunch of liquid has to be forced into a teeny area. Felt so weird and horrible.

Step 7: Squeal in pain.

Step 8: Pass out.

Oh yes I did.

After the shot, I started to get dizzy so I laid down on the table. Then maybe 3 minutes later, I felt ok enough to stand up when the doctor wanted to look at my arches. I was standing, looking down at my feet…then…I had a dream…then…I was laying on the floor, looking up at the doctor and the nurse. Apparently I told the doc that I didn’t feel well right before I went down.

A pack of crackers, lots of water and the lose of my dignity later, I was fine to leave.

I’m taking the next few days to rest completely. I got subs for all my classes (thanks Aleah!) and I’m going to focus on healing this thing….until Monday, when I have to teach again.

QUESTION: Have you ever had a sports injury? A cortisoneshot? PF? Ever pass out?

Tamara and I have quickly become the best of Blends over the last couple of months. She’s been a HUGE supporter and fitness mentor for me! Everytime I ask for help or a retweet or FB share, she’s always there to help me promote myself. I want to do the same for her – always. Plus, I get to MEET HER at Fitbloggin’ this year!

Thank you for taking over Tuesday Trainer, Tamara! And thank you for being an AMAZING friend.

So. Summer is finally here. (I live in the Pacific Northwest where the temperature has only recently climbed about 70). If you’re anything like me and your schedule gets thrown out the window during July and August, fitness sometimes takes a back seat to fun.

Who wants to go to the gym when the beach is calling your name? Hanging out with friends and family is far more exciting than heading to step class. Weekends are for relaxing at the cottage, cocktail in hand, not getting up with the sun for an early morning run.

As of Thursday, I’ll have three children on summer holiday and my trips to the gym will be shorter and less frequent than usual. Rather than stress about workouts lost, I’ll be fitting in my fitness at home, on the playground, at the spray park and the beach and encouraging my children to join me in some big muscle play.

I don’t call it exercise though. They’d never agree to that! Instead, I make it a game; they have fun and I stay fit (and sane…).

This week, Tuesday Trainer is highlighting exercises you can do with your child. Don’t have a child? No worries, any old (well, not too old; the sprinting may be a bit too much for gramps) family member or friend will do. Or call me, I’m happy to lend you a child in the name of fitness.

Although I’ve compiled the Trainers’ moves into a circuit-style workout, they can also be done on their own; little bursts of energetic movement sprinkled throughout your day!

(Note, we were short on submissions this week; where were you guys? Getting a head start on your summer holidays? So we snatched a couple of moves from the Valentine’s Day, partner workout. Just think of the extra exposure!)

Thanks to all who participated and a gigantic thank you to Lindsay for asking me to help her out this week! —- superb <-the Tamara version of splendid. I like it.

After you’ve put in a solid 2 months of rehearsal (with the last 2 weeks going EVERY SINGLE DAY), that Sunday curtain call is a welcome sight!

As the curtain closes, it’s so easy for me to start making the next to-do list.

To refocus that energy. To try and fill that open space.

And if I’m being honest, to overschedule myself and our family.

I like, no love, to be on the go. I’m a stay-at-home mom who is NEVER home.

And while sometimes that’s ok, my family needs a break from obligations right now.

We need more time cuddling and less time sprinting to the next “thing”.

We need an internal focus.

THE PLAN THAT’S NOT A PLAN

– Say no.

If it takes me away from the house and it’s not beneficial to our family, I need to SAY NO to it. It’s at the top of the list because it will require the most effort, but I’m determined.

– Work on Summer Bucket List.

This lady’s crazy…she just said she wanted to slow down. True.

But I chose my bucket list because all of the items are things that we WANT to do, not that we HAVE to do. And if some of them go unmarked, that’s totally cool.

– Eat more.

Plain and simple. I want to add more muscle to my frame. Muscles need fuel. I know that I’m not eating enough calories right now (I’d guess I average 1,400/day) – time to refocus on proper fueling.

– Be PRESENT!

This was my New Year’s Resolution. One that I’m still working on. I’ve gotten pretty good at changing Clara’s diaper with one hand, while looking at Instagam with the other. Sad.

I’ll never get these years back! I stay at home with my kids because I don’t want to miss anything. And lately, I’ve been letting social media and other “outside” influences get in the way.

If you see less of me on Facebook or Twitter or whatever, it’s because I’m choosing family over self promotion. I might lose out on a business opportunity, but I’ll be gaining something of far greater value.

————

So that’s the plan that’s not a plan because if it were a plan, that would mean that I’m scheduling and planning and that is the opposite of saying no to planning, which is what I wanted to do in the first place.

phew.

Who’s with me in needing to SLOW DOOOOOOWN??

QUESTION: Give up one thing that’s taking you away from what’s important. Leave it in the comments – leave it there and walk away!

Yesterday, for the first time in quite a while (6-8 months?), I felt the desire to purge. Like I left my kids to watch their movie, walked into the bathroom and stood over the toilet.

I didn’t allow myself the relief that purging would have brought.

I chose to stop. To walk away.

Something that took all my willpower.

I’ve never closeted my history with an ED, but I’m not always as open about it as you might like.

The truth is – I still struggle with it.

The negative thoughts, the contemplation of restriction or binge/purging.

It’s there. My ED is still there.

I would never let myself eat this entire burger. Maybe 1/3.

It pains me to say that. But it’s the truth.

And by speaking it and admitting it, I can bring light to it.

I had a reader email me recently, sharing her own struggles with bulimia. (This is SO common, guys! More than I ever thought possible. I get emails ALL THE TIME!)

I told her about my struggles and gave her some coping advice.

You see, the difference between yesterday and say, 8 years ago, is that I now know how to take control of my thoughts. How to capture them and mold them into something different – and THAT is where recovery starts.

Here is what has worked FOR ME over the past 8 years in dealing with disordered eating and poor body image.

HOW TO OVERCOME AN EATING DISORDER/DISORDERED EATING:

1. TALK ABOUT IT!

Tell someone. A friend. A family member. A counselor. Your husband.

The thing is – they probably know already. And if they don’t, they won’t be as judgmental as you think. I promise.

Reach out! People want to help. That’s the way we’re designed.

2. SPEAK YOUR ACTIONS!

This one has helped me tremendously. As you’re thinking these negative thoughts or going through the actions of binging and purging, SPEAK YOUR ACTIONS. What I mean is, say out loud, “I’m going to the bathroom now to make myself throw up.” “I’m sticking my finger down my throat.” “I’m fake eating so that I can control my calories.”

When you assign WORDS to your ACTIONS, it gives your mind a chance to catch up with your body. Then you take back control over the situation.

3. TAKE OWNERSHIP!

An ED is so very active. Never passive. You actively choose to starve yourself. You actively choose to make yourself throw up.

YOU do this. Nobody else. No one’s forcing you to act this way. Take ownership.

Then relinquish that ownership and stop doing what you’re doing.

4. KNOW YOUR TRIGGERS!

Become aware of what triggers your ED. It might be a person, reading food blogs or fitness magazines, or certain foods. For instance, what set me off yesterday was a simple spoonful of Cookies and Cream ice cream. (Ice cream was something I’d binge on in the past (then purge), so I know that I need to be careful around it.) I also avoid a couple of healthy living blogs because they make me feel bad about myself. Over time, I’ve found out what sets me off.

KNOW WHAT TRIGGERS THOSE NEGATIVE BODY IMAGE THOUGHTS.

Then avoid them.

5. HAND IT OVER!

One of my favorite scriptures sums this point up….

Romans 12: 1-21 – “…present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do NOT be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.”